Was just looking at some of Rob's sample nutrition meals under the food section from the home page. Noticed that diet programs haven't been updated since 2007. I'm curious if Rob's mostly vegan fruits and vegetable diet is still a good diet . Rob if you are reading, can you provide a modify mostly fruit and vegetable diet for the avg female . thanks

I don't update the website very often. What started as a hobby in 2002 and turned into a business in 2003 kept me very engaged with the website for years, up until about 2006 or so. I haven't created much new content for the website since then.

I am, however, writing a bunch of new articles, now that I've completed a plant-based nutrition certification course through Cornell University and have learned a lot more.

That program above and all the programs I've created and listed are just samples from my own experience as a vegan athlete.

In general, my philosophy these days is to consume whole foods, almost exclusively, and eat a wide variety of fruits, vegetables, nuts, grains, legumes, seeds and other whole foods in small meals spread out throughout the day.

There are various vegan athletes that create meal programs for people but that is not something I'm skilled in at all. I just share my experiences. Even with my recent courses, I really have no idea how much a male or female of a certain height, age and weight should consume. I just constantly experiment on my own and share some of my examples of what I've done.

Check out www.veganmuscleandfitness.com as well. They're awesome and they have a strong focus on meal programs. Both Derek and Marcella are members of this forum as well.